Power Cleans & Burpees!

Today's Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

3 Power Clean @75% of C&J 1RM

9 Bar-facing Burpees

8 Minute AMRAP

Followed by:

Max Strict Pull-ups x3

Warm-up:

45/15 Interval Warmup

Bear Crawl

Elbow to Instep

Crab Walk

Burpee Broad Jump

MOD:

• Back Squat
• Power Clean
• Bar-facing Burpee

Post-WOD:

Wall-stretch 2 Minutes each side

 

A Stricter Standard

Today's Lift:

Bench Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

5 Strict Pull-ups

10 Hand Release Push-ups

15 Doubleunders

10 Minute AMRAP

Warm-up:

:45/:15 Interval Warmup

Bear Crawl

Elbow to Instep

Inchworm w/ Push-up

Broad Jump

MOD:

• Bench Press
• Strict Pullup
• Hand Release Push-up
• Doubleunders

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results: 

Dumb Pull-ups!

Today's Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Max Strict Pull-ups x3

 

Last on:03 04 13

 

Dumbbell Man-Makers 35/25lbs

 

4 Minute AMRAP

Last on:01 25 13

Warm-up:

Run 400m or Row 500m

10m Elbow to Instep

10m Burpee Broad Jump

10 Shoulder Swings

MOD:

• Back Squat
• Strict Pull-up
• Dumbbell Man-Maker

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

Benching then Rowing

Today's WOD:

Bench Press 1RM

  

Last on 01 10 13

  

Followed by:

  

Maximum Strict Pull-ups x3

Row 2k for time.

Warm-up:

Agility Ladder x5

3 rounds of:

1. 5 Pull-ups
2. 10 Push-ups
3. Row 150m

MOD:

• Bench Press
• Strict Pull up
• Rowing Technique

Post-WOD:

Roll out: Shoulders

Tallahassee CrossFit Athlete Results:

Must have Strong Legs and Shoulders!

They match!

Lift:

Deadlift

70% x reps

80% x3 reps

90% x3 or more reps

Today's WOD:

20 Minute Volume Work

Alternate Strict Pull-ups & Handstand Push-ups EROM

  

Warm-up:

1. Row 2 minutes
2. Reverse Hyperx10
3. Hip Extension x10
4. Good Morning w/bar x10

MOD:

• Deadlift
• Hand Stand Push-up
• Strict Pull-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Steven L. 10 pullups 10 hspu

Marion K. 10 wallclimbers 10 pulups

Joslyn S. 10 pullups 10 wall climbers

Brett S. 20 pullups 10 hspu

Standard 10 pullups 10 hspu

Travis D. 23 pullups 20 hspu

Marcus P 18 pullups 16 hspu

BAMF 25 pullups 10 hspu

Special K. 30 pullups 20 hspu

Sicilain 10 pullups 10 wallclimbers

Andy O. 50 pull-ups 40 hspu erom RX

James L. 52 pull-ups 40 hspu erom RX

Marc R. 10 pullups 10hspu

Thor 20 pullups 10 push-ups

Jamie Q. 10 pullups 10 wallclimbers

Luisa M. 10 pullups 10 hspu

Dustin J. 30 pullups 10 hspu

David L. 10 pullups 30hspu EROM RX

Tweetybird 10 pullups 10 hspu

Kelsey B. 10 pullups 10 hspu

Sarah A. 10 pullups 10 pushups

Ellyot 20 pullups 25 hspu

Ashley D. 20 ring rows 16 box hspu

Chryssi 10 pullups 20 box hspu

Mitch H. 22 pullups 5 hspu

Craig B. 50 pullups 10 hspu Erom RX

Matt K. 11 pullups 10 hspu

Lori 8 pullups 7 box hspu

William 12 pullups 10 hspu

Roadrunner 30  pullups 10 hspu

Professor 60 pullups 12 hspu erom RX

Emilee 12 pullup 20 hspu

Shann 20 ring rows 30 box hspu

Mighty Mouse 40 pullups 10 hspu

Cornbread 40 pullups 10 hspu

Matt 10 pullups 9 hspu

Carden 10 pullups 10 hspu

Carolina 10 pullups 10 hspu

Sharon 10 pullups 10 hspu

Justin B. 40 pull-ups 20 hspu

Jad 10 pullups 10 hspu

Daniel R. 45 pullups 20 hspu

Kitkat 17 pullups 26 hspu

El Diablo 30 pullups 10 hspu

Andrew S. 20 pullups 10 hspu

DJ H. 30 pullups 10 hspu

Cory L. 10 pullups 10 hspu

Walter M. 10 pullups 10 hspu

Brian C. 29 pullups 10 hspu

ryan E. 10 pullups 10 hspu

Brad S. 24 pullups 10 hspu

Daniel S. 30 pullups 10 hspu

Jackie A. 10 pullups 10 hspu

Grizz 10 pullups 10 hspu

Captain 10 pullups 10 hspu

Rick B. 50 pullups 60 hspu erom RX

Matt B. 25 pullups 14 hspu

Jillian T. 10 pullups 10 hspu

Dubs 20 pullups 10 hspu

Will J. 35 pullups 10 hspu

Speet T. 10 pullups 10 hspu

Chris C. 20 pullups 25 hspu

Jimbo 20 pullups 50 hspu erom RX

Markindey S. 20 pullups 20 hspu

Abi 10 pullups 20 hspu

Bridget M. 10 pullups 10 hspu

Dukes 10 pullups 10 hspu

Corey B. 20 pullups 20 hspu

Lindsey B. 10 pullups 10 hspu

Amelia 20 10 pullups 10 hspu

Daniel T. 10 pullups 17 hspu

Chris K. 10 pullups 10 hspu

Firecracker 20 pullups 10 hspu

John M. 20 pullups 10 Hspu

Harold R.

Sonic 10 pullups 10 hspu

Casey S. 30 pullups 30 hspu

Kari 10 pullups 10 hspu

Juju 10 pullups 10 hspu

Chris C. 10 pullups 10 hspu

Stoner 30 l-sit pullups 30 hspu erom RX

Austin Q. 10 pullups 10 hspu

Alex P. 20 pullups 10 hspu 

Carnivore 30 l-sit pullups 30 hspu erom RX

Jamie S. 10 pullups 10 hspu

Charlie 10 pullups 10 hspu

Silverback 80 pullups 4 hspu erom RX

Patrick L. 20 pullups 10 hspu

Rachel F. 10 pullups 10 hspu

Aaron D. 10 pullups 10 hspu

Mike J. 40 pullups 

Ashley H. 10 pullups 10 hspu

Sam P. 10 pullups 10 hspu

Ana E. 10 pullups 10 hspu

Paul H. 20 pullups 10 hspu erom RX